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2011 maintenance weekly progress report: week #19

Sunday, August 21, 2011 by  
Filed under Daily Blog

August
21
2011
Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #19 of my 2011 maintenance program is complete, and it’s time for my weekly progress report. My goal is to complete 2011 without ever rising above 10% body fat.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 183.2 pounds. That’s a 4.2 pound gain since last week’s weight of 179 pounds, and a 9.6 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.4% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0.1% body fat change since last week and a +1.5% change from my body fat reading at the end of my 2011 cut, which was 6.9%.

Using my scale weight along with my body fat reading I can easily calculate how much of my weight loss was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve gained 0.53 pounds of fat and gained 3.67 pounds of lean mass; since my cut ended I’ve gained a total of 3.41 pounds of fat and gained a total of 6.19 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes since last week’s measurements. Since the end of my 2011 cut I’ve gained 3/4 inch to my waist and 1/4 inch to my hips while all other measurements have remained the same.

My detailed stats (including all tape measurements) and food logs can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.

So… guess who had a cheat meal last night? 🙂 Yeah, we all went out for Mexican food last night, and I had fajitas, rice, beans and about 2 pounds of chips and salsa. I knew that I was going to be incredibly bloated this morning and that my stats were going to be off for this week, but oh well. The food and company were both amazing, and we had a really fun evening together. Obviously the huge weight gain is just water, and will be gone in a couple of days (I usually gain anywhere from 3-5 pounds of temporary water after a big cheat meal). I was surprised that none of my soft tape measurements were affected, but I did record a very small (0.1%) change to my body fat. I suspect that’s also temporary.

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). Please note that I didn’t start measuring this stuff until February 14, 2011, so those are my base stats. For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 40 BPM (-6 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 156 BPM (+9 BPM since Feb 14, 2011)
Heart Rate Recovery: 79 BPM (+15 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.5 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

On Monday I was pleased to see a 2 BPM improvement to my Heart Rate Recovery. Apart from that, no other cardio changes. Once again, my resting heart rate dipped down to 40 BPM this morning, but that sub-40 number still eludes me…

I am really in the mood to go mountain biking this morning, but we’ve got house guests. I think I’m going to finish this cup of coffee and sneak out for a brief 15 mile ride around the ‘hood. 🙂

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